So as part of my US Marine Fitness Challenge I need to up my pullup count. Currently I am maxing out at about 8 bodyweight pullups before I start losing form. I need to more than double that in the next few months to reach my target. Sounds easy, but pullups are a bitch. I really need to increase my upper body strength and endurance. To do this so I have started on a simple pyramid routine.
Step 1 – 3 Pullups – 9 Pushups – 60sec rest
Step 2 – 4 Pullups – 12 Pushups – 60sec rest
Step 3 – 6 Pullups – 18 Pushups – 60sec rest
Step 4 – 4 Pullups – 12 Pushups – 60sec rest
Step 5 – 3 Pullups – 9 Pushups – 60sec rest
So you start small, up the reps, then lower them. Step 3 is your max reps on the pullups. To determine what max reps to begin with, get your total max reps and drop it by about 20%. So mine was 8 reps I lowered it to 6.
If by the time you get to step 3 you think you can really push your pullup count another 2-3 more, increase the amount of pullups in ALL steps by 1 (as well as corresponding pushup count).
Change it up
There is no end to the modifications you can do for this routine. You can increase/decrease the rest times (shorter rest for endurance, longer rest for strength), you can increase/decrease the ratio of pullups to pushups (i.e 1 pullup to 1 pushup or 1 pullup to 4 pushups) and of course you can add weights to yourself to make everything harder.
My aim here is to be able to do 20 pullups on my step 3 pullup. That means there is some serious trapezium pain coming my way.